Haisuli's training, alive again

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Re: Haisuli's training, alive again

Postby haisuli » Wed Aug 27, 2014 4:51 pm

Got some sort of a gastritis. Probably vomiting was one reason, maybe also work-related stress. Stomach was fucking achy on weekend, but got medicine and now it's getting better. I lost about 3 kg body weight and it's not all fat...

Today was time to try 10x10. I imitated my workmate: about 60-65% of maximum 1 rep weight and 1 minute rest between the sets. Sounds easy, and it was in beginning...

Bench press:
Max 1 RM could be somewhere round 110 kg, maybe even less at the moment.
4x10 @ 65 kg (4th set was quite heavy, must lower the weight)
10 @ 60 kg (ok, chest and arms are quite done...)
10 @ 55 kg (fuck this shit)
6 @ 55 kg :evil:
8 @ 50 kg (come on)
4x10 @ 40 kg

I did extra sets for a punishment because I couldn't do 10 reps even with 55 and 50 kg... Fucking heavy, I think my max should be round 110 kg, so these numbers looks ugly.

Same shit with DB bent over row:
I did both hands without break (=set) and then 1 min break between sets. I estimated that 1 RM would be round 60 kg, not much more.
6x10 @ 37.5 kg (last set was struggle)
10 @ 30 kg (end of power and lower back, ass etc cramped)
This was more endurance training, sets were longer because of doing left and right hand without break.

First 3-4 sets are easy, but 1 min is bit too less rest and tiredness will increase quite fast after 4-6 sets...
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Re: Haisuli's training, alive again

Postby haisuli » Tue Sep 02, 2014 6:37 pm

I had easy flu on weekend. Not even temperature, just sore throat etc. But legs got quite achy and stiff during flu. Nothing new, that has happened also before when having flu. Tried easy training today:

Xtrainer for warm up (8 min)
Some squats with bw

Rear barbell squat:
10 @ 20 kg
10 @ 60 kg
10 @ 80 kg
Quads started to cramp. :evil:

Break

Seated leg curl:
20 @ 32 kg
15 @ 36 kg
10 @ 41 kg

Leg extension:
10 @ 30 kg
10 @ 40 kg

Calf machine:
15 @ 30 kg (+bw)
10 @ 40 kg

Some stretching, short sandbag punching & kicking session.
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Re: Haisuli's training, alive again

Postby haisuli » Thu Sep 04, 2014 6:11 pm

Bench press:
20 @ 20 kg
10 @ 60 kg
3x8 @ 80 kg

Row (with chest support pad):
15 @ 80 kg
2x6 @ 120 kg
10 @ 100 kg

Incline chest press:
12 @ 40 kg plates + bars
6 @ 60 kg
3 @ 70 kg
5 @ 60 kg

:roll:
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Re: Haisuli's training, alive again

Postby haisuli » Mon Sep 08, 2014 5:33 pm

Bench press:
15 @ 40 kg
12 @ 60 kg
10 @ 70 kg
1 @ 100 kg :evil:
8 @ 80 kg
12 @ 70 kg
12 @ 60 kg
Bit depressing. Two months ago I was able to do 7 reps with 100 kg.

DB bent over row:
3x8 @ 45 kg

Circuit training: cable curl, cable push down. 3 rounds.
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Re: Haisuli's training, alive again

Postby haisuli » Fri Sep 19, 2014 11:35 am

Had flu again, now also kids were sick.

Yesterday:
Bench press:
25@20
12@60
8@80
8@80
5@90
5@90
7@80

Row (with chest support pad):
15@80
10@100
6@120
4@130

Fast circuit:
cable pushdown
cable curl
leg curl
leg extension
calf raise
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Re: Haisuli's training, alive again

Postby haisuli » Sat Sep 20, 2014 6:23 pm

Nice weather to train with kettlebells on backyard:

One hand c&p:
20@12 kg

Straight hand front raise:
20@12 kg

Squat:
25@2x24 kg

One hand strict press:
10@24 kg for both hands

Split squat:
20(10 per side)@2x24 kg

Calf raise:
20@2x24 kg

One hand curl:
15@12 kg for both hands

Squat:
30@2x24 kg

40 abs crunch
40 superman

One hand c&p:
10@24kg for both hands

One hand curl:
15@12kg for both hands

Split squat:
9(f@10)@2x24 kg

50 abs crunch
50 superman

Split squats /lunges (I don't know difference) are heavy :twisted:
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Re: Haisuli's training, alive again

Postby haisuli » Thu Sep 25, 2014 6:05 pm

Bench press:
20@20 kg
12@60 kg
8@80 kg
8@80 kg
11@80 kg
5@90 kg

Row (With chest support pad):
12@90 kg
8@110 kg
8@110 kg
10@90 kg

Squat:
12@20 kg
10@60 kg
10@80 kg

Hack squat:
15@20
10@40

Squatting felt heavy today, lower back was quite stiff.
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Re: Haisuli's training, alive again

Postby haisuli » Tue Sep 30, 2014 2:09 pm

Yesterday:

Strict press:
20@20 kg
12@40 kg
5@50 kg
5@50 kg

DB shrug:
25@32.5 kg
25@32.5 kg

Curl and cable pushdown circuit (with very short brakes):
Bb curl:
15@ 27.5 kg
C.pushd:
15@60
BB curl:
15@ 27.5 kg
C.pushd:
15@60
BB curl:
10@27.5 kg
C.pushd:
11@ 60 kg

Hack squat:
10@20 kg (+sled)
10@45 kg
6@70 kg
3@100 kg
2@110 kg
As deep as it went :wink:

Bw calf raise: 2x40
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Re: Haisuli's training, alive again

Postby haisuli » Fri Oct 03, 2014 11:41 am

Yesterday's hurry session:

Bench press:
20 @ 40 kg
10 @ 80 kg
10 @ 80 kg
11 @ 80 kg

Incline chest Press:
10 @ 40 kg plates+apparatus
4 @ 60 kg
4 @ 60 kg

Seated leg curl:
15 @ 41 kg
8 @ 50 kg
8 @ 54.5 kg
6 @ 59 kg
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Re: Haisuli's training, alive again

Postby haisuli » Mon Oct 06, 2014 6:16 pm

Saturday:
Pushed baby carriage 12.0 km in 1:53:26. = 6.4 km/h. Felt easy. Baby weights ~10 kg, stroller ~10 kg and there was bag containing books, diapers etc so total maybe round 25 kg.

Sunday:
In forest with dog 6.83 km 0:55:50 = 7.3 km/h. Part of it running. Felt heavy. Shoes got wet in swamp area. Nice abrasions because of that.

Today:
Chin/pull up:
10 underhand
10 hammer

Cable pulldown:
15 @ 60 kg rear
5 @ 80 kg rear
3 @ 100kg underhand

Strict Press:
12 @ 40 kg
6 @ 50 kg
12 @ 40 kg

BB curl & cable push down circuit:
Curl: 10 @ 27.5 kg
Pushdown: 10 @ 60
Curl: 12 @ 27.5 kg
Pushdown: 10 @ 65
Curl: 12 @ 27.5 kg
Pushdown: 10 @ 65

Some abs crunches & supermans
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Re: Haisuli's training, alive again

Postby haisuli » Fri Oct 10, 2014 7:25 pm

Today 5:50 AM:

Bench press:
20@20 kg
15@60 kg
10@80 kg
6@90 kg
2@100 kg
5@90 kg
10@80 kg
No observer (what a surprise if thinking what time it was :P ) so I didn't give all.

Arnold DB press:
12@16 kg
10@18 kg
8@20 kg

DB Bent over row:
15@40 kg
Back hurted a bit. Looks like nothing bad.

Some abs, supermans
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Re: Haisuli's training, alive again

Postby haisuli » Sun Oct 12, 2014 4:52 pm

Kettlebell training on backyard:

One hand clean & press:
20@ 12kg

Squat:
30@ 2x24kg

One hand strict press:
10@ 24kg

One hand curl:
15@ 12kg

Split squat:
20@ 2x24 kg (10/leg)
This was heavy :twisted:

Push press:
15@ 2x24 kg

One hand curl:
15@ 12kg

Calf raise:
30@ 2x24kg

Front raise:
20@12kg

Abs crunches, supermans
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Re: Haisuli's training, alive again

Postby haisuli » Sat Oct 25, 2014 11:40 am

Oct. 22:

Bench press:
20@20 kg
12@60 kg
10@80 kg
8@90 kg :wink:
5@100 kg :wink:
1@110 kg
2@100 kg nose started to bleed blood
after short brake:
10@80 kg

DB Bent over Row:
10@45 kg
shoulder hurted bit

And again, when thinking that 120 kg bench pressing (or any other milestone / aim) is getting closer again it's time to get some fucking bug. Like usually. Terrible cough and breathing is bad, thank's to asthma. Hopefully it won't take as long as year ago to get back in fit.
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Re: Haisuli's training, alive again

Postby haisuli » Sun Nov 09, 2014 5:08 pm

... And it took long. Finally in that condition that it's possible to try training. Today there would have been futsal game, but no way to do anything cardio. Like new beginning:

Bench press:
20@20 kg
12@60 kg
3x8@80 kg

Strict Press:
20@20 kg
10@40 kg
10@40 kg
3@50 kg

Arnold db press:
10@16.5 kg
5@19 kg
10@16.5 kg

Cable push down:
15@22.5 kg
7@30 kg
5@32.5 kg

Some abs.

Last reps were hard, not just muscles but also oxygen was ending. But it's done and next session will be easier.
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Re: Haisuli's training, alive again

Postby haisuli » Tue Dec 02, 2014 7:36 pm

Damn flu got back. Three weeks and new beginning, again...

Last Friday:
Bench press:
20@20 kg
12@60 kg
8@80 kg
8@80 kg
10@80 kg
8@80 kg

Strict Press:
12@40 kg
3@50 kg :x
10@40 kg

BB curl:
15@28 kg
15@28 kg
12@28 kg

C.pushdown:
15@60
15@60

Sunday:
Futsal game, 2-2. Felt terrible.

Today:
Bench press:
20@20 kg
12@60 kg
5@90 kg
5@90 kg
7@90 kg

Row (with chest support pad):
15@80 kg
7@110 kg
7@110 kg
7@110 kg

Rear pulldown:
4x6@70 kg

Deep squat:
8 @ 60 kg front
10@ 60 kg rear
10@60 kg front

Seated leg curl:
2x15@41 kg

Legs were quite sore because futsal, I did easy squat & curl for hoping faster recovery.
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